WOD

Ahhh, the interval. A place of pain and a place of peace.

WOD:
3 rounds on your chosen machine.
3 minute effort
90 second rest
90 second effort
90 second rest
30 second effort
90 second rest

Back on the dreaded machine!

Strength:
4 superset rounds on a 4 minute clock:
4 strict press (Start at 70% and ascend)
5 strict toes to bar
15 hip extension

WOD:
For time: *10 minute cap
50 wallball shot (heavy if possible)
30 chest to bar pullup
10 bear complex

Keep your eye on the ball!

WOD:
24 minutes alternating OTM:
2 clean (start at 50% and add weight each round)
30 seconds of lateral burpees over the bar
50 seconds on a machine

Remember to bring your chalk! Your gonna need it!

Strength/Skill:
5 superset rounds on a 3 minute clock:
3 wide grip pullup negatives
30 seconds playing upside down (handstand holds, shoulder taps, hs walk…)

WOD:
Each set must be done unbroken. If you fail to complete a set unbroken, then you must rest before reattempting:
Deadlift 40-45% of your 1RM
At:
0:00 – 21 reps
1:30 – 18 reps
2:45 – 15 reps
3:45 – 12 reps
4:30 – 9 reps
5:00 – 6 reps
5:15 – 3 reps
*Attempt to stay on the structured pace. If you will not be able to complete the set unbroken if you attempt to keep up with the clock, then abandon the clock and continue as soon as possible.